01 Dec 14

Let the Viking Challenge begin!!!

Also, this is the last week of our 9 week Olympic lifting cycle.  Thanks to everyone who has been patient and stuck with the program.  We will resume our normal programming beginning next Monday.

RKC Arm Bar 5 X 2 each side.  No rest needed between efforts.  Go heavy, yet VERY manageable.  The point is to go slow and be mindful.

Strength:

Snatch 4 X 2 @ 80%

Jerk (from the rack) 4 X 2 @ 80%

Clean Pull 3 X 3 @ 100%

Back Squat 2 X 5 @ 85%, 2 X 3 @ 90%

Mobility:  Spend 10:00 working on your gnarly bits.  Not sure?  Ask your coach.

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